How To Sleep To Prevent Wrinkles

If you’re waking up with pillow lines on your face or you’ve recently fallen down a TikTok rabbit hole about sleep habits and fine lines, you’re probably wondering how to sleep in a way that actually helps prevent wrinkles.

There are plenty of factors that affect your skin, but your sleep position and nighttime habits do play a role in how wrinkles form over time.

In this article, we’ll walk through a few simple changes you can make at night to support smoother, healthier-looking skin.

Can Sleeping on Your Side Cause Wrinkles?

Side sleeping is one of the most common and comfortable positions, but it does put more pressure on the side of your face that’s resting against the pillow.

When your cheek is pressed into the fabric for several hours, the skin can fold and compress, especially around the eyes, cheeks and mouth.

Over time, and as natural collagen declines with age, this repeated pressure may contribute to what many people refer to as “sleep wrinkles” for side sleepers.

This doesn’t mean you need to stop sleeping on your side entirely. It simply means that certain habits and pillow choices can help minimize unnecessary skin folding overnight.

It’s also important to remember that wrinkles don’t come from just one source.

For example, research has shown that drier skin with a slightly higher (more alkaline) surface pH may be more prone to wrinkling (Hillebrand et al., 2010).

How To Prevent Wrinkles While You Sleep

1. Switch to Satin or Silk Pillowcases

Before changing your sleep position, start with your pillowcase. Satin and silk create far less friction than cotton, allowing your skin to glide instead of being pulled or creased. This small switch can reduce those deep morning lines and support smoother skin over time.

2. Try Sleeping on Your Back

Back sleeping keeps your face completely off the pillow, eliminating pressure and compression. It’s one of the most effective ways to avoid sleep-related creasing. If you’re naturally a side sleeper, transitioning can take practice, but it’s possible with the right pillow support and gradual training.

3. Keep Your Head Slightly Elevated

Using an adjustable pillow to lift your head a little can help reduce overnight puffiness and support fluid drainage. This can leave the skin around your eyes and cheeks looking smoother in the morning.

4. Prioritize Hydration Throughout the Day

Skin that’s dehydrated is more prone to fine lines. Staying hydrated helps maintain elasticity and plumpness. Interestingly, increased daily water intake has also been linked to improvements in REM sleep quality (Fein, Garay and Voss, 2025).

5. Maintain a Consistent Nighttime Skincare Routine

Ingredients such as retinoids, peptides and hyaluronic acid can improve firmness and texture when used consistently. Apply products gently and allow them to absorb fully before bed. Sticking with the same routine long enough to see results is key.

6. Use Night Creams Wisely

Heavier creams aren’t ideal for every skin type. Thick, occlusive formulas can sometimes settle into natural skin folds, making creases appear more prominent by morning. A balanced, well-matched nighttime moisturizer is usually the safer choice.

How Pillow Choice and Sleep Position Influence Wrinkle Risk

Your sleep position plays a big role in how much pressure your face experiences at night.

Side and stomach sleepers naturally press more of their skin into the pillow, which increases compression and can lead to deeper creases over time.

Back sleepers avoid most of this contact, but still need proper neck support to stay comfortable and aligned.

Because of this, the pillow you use matters just as much as the position you sleep in.

A pillow that’s too tall can push your cheek harder into the surface. One that’s too soft can collapse and allow the face to fold into awkward angles. Firm, supportive materials like memory foam help keep your head aligned and reduce unnecessary skin distortion.

A well-designed pillow supports the natural curve of your neck, keeps your head centered and minimizes face-to-pillow contact.

This makes it one of the best options for anyone trying to reduce sleep-related wrinkle formation.

The Groove Adjustable Pillow adds customizable loft and balanced support, which helps relieve pressure on the face and encourages healthier overall alignment. T

he result is fewer nighttime creases and a more comfortable, restorative sleep.

Features to Look for in a Pillow That Helps Reduce Wrinkles

Your pillow is only one part of the equation, but getting it right makes a noticeable difference. Here’s what to look for when shopping:

Adjustable Height or Low Loft

Side sleepers need enough height to keep the spine aligned, but too much loft pushes the cheek deeper into the pillow. Adjustable pillows let you personalize the height to your body, sleep style and mattress type.

Smooth, Silk or High–Thread Count Cover

Low-friction fabrics help your skin glide instead of tug. Silk or high thread-count cotton reduces creasing and morning lines.

Contour or Ergonomic Shape

A contoured pillow helps cradle the head and neck, promoting better alignment whether you sleep on your back or your side. This reduces twisting and compression during the night.

Cooling Materials

Heat and humidity can irritate the skin and contribute to puffiness. A breathable pillow helps keep you cool, comfortable and less prone to overnight swelling.

Last Thoughts

Small adjustments to your pillow and sleep habits can make a meaningful difference in long-term skin health.

When you combine good hydration, consistent skincare and a supportive sleep setup, you give your skin the best chance to wake up smoother and more refreshed.

Pairing the right posture with well-designed products, like Groove’s Adjustable Pillow, makes it easier to sleep comfortably while reducing pressure on the skin.

References

• Fein, T., Garay, J. and Voss, M. (2025). Effects of Fluid Intake on Sleep Duration and Quality Among Healthy Adults. Nature and Science of Sleep, Volume 17, pp.791–800. doi:https://doi.org/10.2147/nss.s511807.
• Hillebrand, G.G., Liang, Z., Yan, X. and Yoshii, T. (2010). New wrinkles on wrinkling: an 8-year longitudinal study on the progression of expression lines into persistent wrinkles. British Journal of Dermatology, 162(6), pp.1233–1241. doi:https://doi.org/10.1111/j.1365-2133.2010.09709.x.

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